Lost weight now need help building/define
Discussion
Ben-imhe8 said:
Thanks
Regarding the lack of vegetables etc, I know my diet isn’t where it will need to be, but today is the first day I’m beginning my new goal so aswell as starting the gym later today I’m also modifying my diet.
I was thinking of making extra at dinner and having some for lunch the next day, so I can do away with the sandwich and have some meat, rice and some veg mixed in, if I’m upping me calories by 500 I should certainly have the allowance.
With cardio, I did mention “my aims are to get fit and to build and then define muscle”
I asked if it was too much cardio because unlike losing weight and getting fit, which kind of come hand in hand with exercise, I wasn’t entirely sure if there were issues with trying to add muscle building with a lot of cardio.
Took photos last night so I can track any progress, as the scales won’t tell the full story anymore
Thanks for the link, very useful
Leftovers for lunch is always a good plan, as is bulk cooking.Regarding the lack of vegetables etc, I know my diet isn’t where it will need to be, but today is the first day I’m beginning my new goal so aswell as starting the gym later today I’m also modifying my diet.
I was thinking of making extra at dinner and having some for lunch the next day, so I can do away with the sandwich and have some meat, rice and some veg mixed in, if I’m upping me calories by 500 I should certainly have the allowance.
With cardio, I did mention “my aims are to get fit and to build and then define muscle”
I asked if it was too much cardio because unlike losing weight and getting fit, which kind of come hand in hand with exercise, I wasn’t entirely sure if there were issues with trying to add muscle building with a lot of cardio.
Took photos last night so I can track any progress, as the scales won’t tell the full story anymore
Thanks for the link, very useful
You can do cardio on your rest days if you wish, but remember that rest days are important. If you compromise your rest, you won't be fully recovered for your next training session, at which point your performance will either stall or decline, so keep the cardio low-intensity. You could also do a bit of cardio right after your workout instead, but I'd be surprised if you have the energy for it if you've just done a load of heavy squats / deadlifts for example. Swimming is a great option if possible though.
popeyewhite said:
You won't need squats or deadlifts, they are exercises for people who know the correct technique and can shift a bit of weight.
With Stronglifts 5x5 mentioned above, you start off light, ridiculously light for the first few weeks. Basically it's to get you to learn correct form, before the weight gets heavy. Squats, deadlifts are great compound exercises and I highly rate them (for what its worth,) however, incorrect form could cause injury. Might be worthwhile getting a trainer/someone who knows good form to observe your technique after a few weeks. Or, if you're a skinflint like me, video yourself from various angles. The Stronglifts web pages are quite anal with detail on correct technique. Bear in mind, ask 5 trainers to teach you and you could get 5 slight variations on form/technique.Diet - just eat a sensible diet with some extra protein. I wouldn't spend a lot of money on supplements or protein drinks. Just do a batch of boiled eggs every few days. Eat a few after lifting. The white is nearly all protein (albumin), but the yolk is nearly all fat (can discard if worried).
wong said:
Diet - Just do a batch of boiled eggs every few days. Eat a few after lifting. The white is nearly all protein (albumin), but the yolk is nearly all fat (can discard if worried).
Do not discard the yolk.1) It is more protein dense than the white (16g of protein per 100g vs 11g/100g)
2) It contains all the valuable nutrients to keep you healthy
3) It's a waste
Strudul said:
wong said:
Diet - Just do a batch of boiled eggs every few days. Eat a few after lifting. The white is nearly all protein (albumin), but the yolk is nearly all fat (can discard if worried).
Do not discard the yolk.1) It is more protein dense than the white (16g of protein per 100g vs 11g/100g)
2) It contains all the valuable nutrients to keep you healthy
3) It's a waste
wong said:
With Stronglifts 5x5 mentioned above, you start off light, ridiculously light for the first few weeks..
I know.Further, absolute beginners do not need Stronglifts because sets and reps of five are not the best ranges for beginners to build neural adaptation on which to eventually establish muscle hypertrophy. Between 8 -10 reps is best.
popeyewhite said:
I know.
Further, absolute beginners do not need Stronglifts because sets and reps of five are not the best ranges for beginners to build neural adaptation on which to eventually establish muscle hypertrophy. Between 8 -10 reps is best.
This approach seems so counter productive.Further, absolute beginners do not need Stronglifts because sets and reps of five are not the best ranges for beginners to build neural adaptation on which to eventually establish muscle hypertrophy. Between 8 -10 reps is best.
The benefits of a program like Stronglifts or Starting Strength far outweigh the marginal difference between 5 and 8 reps for a beginner.
They are simple, progressive programs, there is a ton of information on them, there are established pathways beyond them once the volume becomes too much etc etc
gregs656 said:
This approach seems so counter productive.
The benefits of a program like Stronglifts or Starting Strength far outweigh the marginal difference between 5 and 8 reps for a beginner.
They are simple, progressive programs, there is a ton of information on them, there are established pathways beyond them once the volume becomes too much etc etc
These programmes have been debunked by people who know what they're talking about. I think they only have a reputation for success because they're mainly aimed at and used by beginners, who will put on size and strength just by looking at weights. The benefits of a program like Stronglifts or Starting Strength far outweigh the marginal difference between 5 and 8 reps for a beginner.
They are simple, progressive programs, there is a ton of information on them, there are established pathways beyond them once the volume becomes too much etc etc
Back from the gym.
I did free weights exercises for biceps, triceps, shoulders, chest, legs and back.
I was subtly observing others Performing deadlifts/squats, as advised I’m going to research those more before I attempt and injure my back or something.
can certainly feel the burn in my biceps and triceps already, struggled showering, my biceps look like theve nearly doubled in size already
. Shame that effect won’t last, not so much in my other muscles so unless their sore in the morning I mustn’t of worked them too hard, I’m thinking that I perhaps worked out the various muscles in the wrong order, because by the time I got to some of them my biceps were already shot to pieces
I did free weights exercises for biceps, triceps, shoulders, chest, legs and back.
I was subtly observing others Performing deadlifts/squats, as advised I’m going to research those more before I attempt and injure my back or something.
can certainly feel the burn in my biceps and triceps already, struggled showering, my biceps look like theve nearly doubled in size already
. Shame that effect won’t last, not so much in my other muscles so unless their sore in the morning I mustn’t of worked them too hard, I’m thinking that I perhaps worked out the various muscles in the wrong order, because by the time I got to some of them my biceps were already shot to pieces SlimJim16v said:
These programmes have been debunked by people who know what they're talking about. I think they only have a reputation for success because they're mainly aimed at and used by beginners, who will put on size and strength just by looking at weights.
Debunked how? As in, not optimal? I think that's totally fine weighed against the other things I mentioned. As you say, a beginner can do almost anything - but what SS and SL provide is a focus on form, an understanding of progression, a clear structure, a wide support network of people who completely understand the program etc etcgregs656 said:
Debunked how? As in, not optimal? I think that's totally fine weighed against the other things I mentioned. As you say, a beginner can do almost anything - but what SS and SL provide is a focus on form, an understanding of progression, a clear structure, a wide support network of people who completely understand the program etc etc
You're not grasping the fundamentals of what happens to the CNS when a beginner first hits the weights. 5 reps is a strength rep range, unsuitable for a beginner. And yes just a couple of reps up to sets of 8 makes a huge difference when applying progressive overload for muscular hypertrophy. Neural adaptation is best and most easily and safely achieved in the 8 rep range. Stronglifts is not a bad program at all - it's one of many out there that can restart an individuals training that might have plateaued, but SL is nothing special.Ben-imhe8 said:
Back from the gym.
I did free weights exercises for biceps, triceps, shoulders, chest, legs and back.
I was subtly observing others Performing deadlifts/squats, as advised I’m going to research those more before I attempt and injure my back or something.
can certainly feel the burn in my biceps and triceps already, struggled showering, my biceps look like theve nearly doubled in size already. Shame that effect won’t last, not so much in my other muscles so unless their sore in the morning I mustn’t of worked them too hard, I’m thinking that I perhaps worked out the various muscles in the wrong order, because by the time I got to some of them my biceps were already shot to pieces
Don't get hung up on training bis and tris, get strong in major muscle groups involving chest, shoulders and back, you can build a decent set of arms without directly training them, my son has been training with me for 9 months, we haven't done a single set of bicep curls or tricep push downs, all his increased arm size has come courtesy of stuff like bench press and pull ups, oh and his rep range in between 10 and twenty, this gives him the opportunity during the set of learning the art of rep speed, feel, and isolating the muscle he's actually working.I did free weights exercises for biceps, triceps, shoulders, chest, legs and back.
I was subtly observing others Performing deadlifts/squats, as advised I’m going to research those more before I attempt and injure my back or something.
can certainly feel the burn in my biceps and triceps already, struggled showering, my biceps look like theve nearly doubled in size already
. Shame that effect won’t last, not so much in my other muscles so unless their sore in the morning I mustn’t of worked them too hard, I’m thinking that I perhaps worked out the various muscles in the wrong order, because by the time I got to some of them my biceps were already shot to pieces Edited by mcelliott on Tuesday 28th June 19:04
Ben-imhe8 said:
Back from the gym.
I did free weights exercises for biceps, triceps, shoulders, chest, legs and back.
I was subtly observing others Performing deadlifts/squats, as advised I’m going to research those more before I attempt and injure my back or something.
can certainly feel the burn in my biceps and triceps already, struggled showering, my biceps look like theve nearly doubled in size already. Shame that effect won’t last, not so much in my other muscles so unless their sore in the morning I mustn’t of worked them too hard, I’m thinking that I perhaps worked out the various muscles in the wrong order, because by the time I got to some of them my biceps were already shot to pieces
Bi's and tri's don't really need specifically targeting. I practically never do curls / tri pushdowns / skull crushers etc.I did free weights exercises for biceps, triceps, shoulders, chest, legs and back.
I was subtly observing others Performing deadlifts/squats, as advised I’m going to research those more before I attempt and injure my back or something.
can certainly feel the burn in my biceps and triceps already, struggled showering, my biceps look like theve nearly doubled in size already
. Shame that effect won’t last, not so much in my other muscles so unless their sore in the morning I mustn’t of worked them too hard, I’m thinking that I perhaps worked out the various muscles in the wrong order, because by the time I got to some of them my biceps were already shot to pieces Bi's get hit plenty hard with back exercises (e.g. pull ups / bent over rows) and tri's through presses (chest / shoulder / dips). It's the benefit of compound movements, it lets you make your workouts more efficient by hitting multiple muscles at once, saving time and energy.
That said, if you do want to really focus on one muscle with an isolation exercise, save it till the very end of your workout.
You may regret going so hard on your first day rather than easing into it, as you'll probably have a couple days of DOMS now, which will likely compromise your next workout, but it's still progress, and it won't take long for your body to get used to training, at which point you'll stop getting sore and can go all out every time.
Make sure to get your protein in to facilitate recovery.
I’ve just started similar I have a bit of weight to shift and need to build up some lost muscle.
Diet you mentioned looks okay I would maybe try and get more protein in the morning.
Eg 0 fat Greek yogurt the highest in protein you can find usually in big tubs and a handful of granola and fruit.
Or oats cooked with just boiling water and a couple of scoops of protein powder mixed in.
I’ve just trained 2 days in a row after a 6 month break and am very sore thismorning. Make sure your getting adequate rest and sleep.
Also lots and lots of water 3 litres minimum per day and black coffee no sugar or milk when your energy levels are flagging a bit.
Good luck, you can do it. Im telling myself the same, I’m a fat bar steward since child number 1 arrived
Diet you mentioned looks okay I would maybe try and get more protein in the morning.
Eg 0 fat Greek yogurt the highest in protein you can find usually in big tubs and a handful of granola and fruit.
Or oats cooked with just boiling water and a couple of scoops of protein powder mixed in.
I’ve just trained 2 days in a row after a 6 month break and am very sore thismorning. Make sure your getting adequate rest and sleep.
Also lots and lots of water 3 litres minimum per day and black coffee no sugar or milk when your energy levels are flagging a bit.
Good luck, you can do it. Im telling myself the same, I’m a fat bar steward since child number 1 arrived
Jcwjosh said:
I’ve just started similar I have a bit of weight to shift and need to build up some lost muscle.
Diet you mentioned looks okay I would maybe try and get more protein in the morning.
Eg 0 fat Greek yogurt the highest in protein you can find usually in big tubs and a handful of granola and fruit.
Or oats cooked with just boiling water and a couple of scoops of protein powder mixed in.
I’ve just trained 2 days in a row after a 6 month break and am very sore thismorning. Make sure your getting adequate rest and sleep.
Also lots and lots of water 3 litres minimum per day and black coffee no sugar or milk when your energy levels are flagging a bit.
Good luck, you can do it. Im telling myself the same, I’m a fat bar steward since child number 1 arrived
You're better off buying yoghurt (greek or otherwise) with low sugar rather than low fat,low fat tends to be high sugarDiet you mentioned looks okay I would maybe try and get more protein in the morning.
Eg 0 fat Greek yogurt the highest in protein you can find usually in big tubs and a handful of granola and fruit.
Or oats cooked with just boiling water and a couple of scoops of protein powder mixed in.
I’ve just trained 2 days in a row after a 6 month break and am very sore thismorning. Make sure your getting adequate rest and sleep.
Also lots and lots of water 3 litres minimum per day and black coffee no sugar or milk when your energy levels are flagging a bit.
Good luck, you can do it. Im telling myself the same, I’m a fat bar steward since child number 1 arrived
I've been on a similar journey that started with the first lockdown.
I've been eating healthily for a few years, but have moved to eating more protein and fewer carbs.
In lockdown, I started walking and cycling. Once back in the office I started hitting the gym there and have slowly switched from cycling to running.
Overnight oats for breakfast, something for lunch, either eggs or a ploughmans but using oat and rice cakes as the carb but no bread and something with high protein and lots of veg for dinner. Snacks are a couple of bananas a day and some nuts.
I've gone from 13 stones down to 11, then up to 11.5 but the gain has been muscle.
10 to 15 minutes of cardio in the gym before lifting, and then three sets of 12 when lifting. Far less likely to suffer injury when lifting lighter with more reps. Start real light, it's easier to do some extra sets, and up the weight a little on the next visit.
If you're struggling with niggles, or even real pain then see a physio. They aren't cheap, but well worth the money seeing a good one.
I've been eating healthily for a few years, but have moved to eating more protein and fewer carbs.
In lockdown, I started walking and cycling. Once back in the office I started hitting the gym there and have slowly switched from cycling to running.
Overnight oats for breakfast, something for lunch, either eggs or a ploughmans but using oat and rice cakes as the carb but no bread and something with high protein and lots of veg for dinner. Snacks are a couple of bananas a day and some nuts.
I've gone from 13 stones down to 11, then up to 11.5 but the gain has been muscle.
10 to 15 minutes of cardio in the gym before lifting, and then three sets of 12 when lifting. Far less likely to suffer injury when lifting lighter with more reps. Start real light, it's easier to do some extra sets, and up the weight a little on the next visit.
If you're struggling with niggles, or even real pain then see a physio. They aren't cheap, but well worth the money seeing a good one.
I’ve been back at the gym today, didn’t have as good a workout mainly because my biceps and tri’s are still very sore and generally felt quite weaker, will stay off the weights to rest and get into the routine on Monday.
We’ve had no oven/hob this week due to a kitchen refit so we’ve been stuck with the microwave,will have use of the oven/job from
Saturday, so my diet the last few days has consisted of this.
Breakfast
3 weetabix, semi skinned milk
Mid morning
Grenade protein shake
Lunch
Chicken sandwich
2 boiled eggs
Dinner
2 jacket potato
1 Tin of beans
Snack after dinner
Grenade protein shake
Total 1980 cals
Protein 116g
Carb 252g
Fiber 32g
Sugar 69g
Fat 49g
Sat fat 23g
We’ve had no oven/hob this week due to a kitchen refit so we’ve been stuck with the microwave,will have use of the oven/job from
Saturday, so my diet the last few days has consisted of this.
Breakfast
3 weetabix, semi skinned milk
Mid morning
Grenade protein shake
Lunch
Chicken sandwich
2 boiled eggs
Dinner
2 jacket potato
1 Tin of beans
Snack after dinner
Grenade protein shake
Total 1980 cals
Protein 116g
Carb 252g
Fiber 32g
Sugar 69g
Fat 49g
Sat fat 23g
spikeyhead said:
No veg, no fruit, no protein at breakfast, wheat for two of the three meals...
Have a check to see how many vitamins are in the food you've listed.
I’ll have the veg included in my dinners from Saturday, I like aHave a check to see how many vitamins are in the food you've listed.
Poster aboves idea of protein powder with oats so will have a look at that, as for fruit I’m going buy some bananas, I’m not a massive lover of fruit.
Ben-imhe8 said:
I’ll have the veg included in my dinners from Saturday, I like a
Poster aboves idea of protein powder with oats so will have a look at that, as for fruit I’m going buy some bananas, I’m not a massive lover of fruit.
Seems like you're relying on shakes when you'd be better off with some proper food that contains all the macronutrients you needPoster aboves idea of protein powder with oats so will have a look at that, as for fruit I’m going buy some bananas, I’m not a massive lover of fruit.
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